Eating for Eye Health
Sandra (Coutts) Young ’82, OD ’84 took her optometry degree in a non-intuitive direction:
She created Visionary Kitchen, a business devoted to promoting eye health through nutrition. It’s work that combines her love for cooking with her professional practice.The asparagus and bell pepper frittata recipe here is drawn with permission from her cookbook, Visionary Kitchen: A Cookbook for Eye Health.
Dr. Young explains:
“Egg yolks have important nutrients for eye wellness: lutein, zeaxanthin and DHA omega-3 fatty acids. In fact, the deeper yellow/orange the yolk is, the more lutein and zeaxanthin present in the yolk. Lutein and zeaxanthin accumulate in the lens and macula of the eye, where they act to reduce oxidative stress and help absorb blue and UV light. DHA omega-3 supports brain and retinal tissues with the added benefit of healthier tears and less inflammation. Eat with and for your eyes!”
Asparagus and Bell Pepper Fritatta | Serves 6
- 7 omega-3 enriched eggs, such as Organic Valley Smart Eggs
- 2 Tbsp water
- 3 Tbsp fresh parsley, minced
- 3 scallions, finely minced
- ¼ tsp sea salt
- ¼ tsp black pepper
- 1 orange bell pepper, diced
- 7 spears asparagus, diced
- 1 garlic clove, finely minced
- 1 Tbsp extra virgin olive oil
- 1 Roma tomato, diced
- ¼ cup freshly grated Romano or Parmesan cheese
Step One: In a mixing bowl, whisk together eggs, water, parsley, scallions, salt and pepper. Set aside. Preheat oven to 375 degrees.
Step Two: Preheat a 10-inch, nonstick, oven-safe skillet to medium. Sauté bell pepper, asparagus, and garlic in olive oil until softened, 2-3 minutes.
Step Three: Reduce heat to medium-low and pour egg mixture into the pan. Gently stir eggs occasionally, tilting the pan to allow the uncooked eggs to run to the edges until they begin to set.
Step Four: Decorate with tomatoes and sprinkle with cheese. Bake in oven until puffed and golden, about 10-12 minutes.
Step Five: Slice frittata into 6 wedges. Garnish with additional parsley, if desired.
Recipe and photo from Visionary Kitchen: A Cookbook for Eye Health, used with permission.